Cilantro-Ginger Baked Tilapia By Josh

(adapted from thekitchn.com)

1lb tilapia fillets
3 garlic cloves, mashed + 2 cloves reserved
1 Tbsp grated fresh ginger + ½ Tbsp reserved
1/3 cup chopped cilantro
¼ cup white grape juice + ½ tsp apple cider/rice wine vinegar OR ¼ cup chicken/vegetable broth
2 Tbsp Bragg’s Aminos or low-sodium soy sauce
1 tsp sesame oil

1 tsp coconut nectar, raw agave, or raw honey
Optional: 1 jalapeño pepper, chopped

sea salt and black pepper

Additional scallions and cilantro for garnish

I’ve been eating a lot of tofu and tempeh and such lately, and I figured it was about time for animal protein.  I absolutely love fish (sushi is a comfort food for me), and I’m always looking for new healthy, delicious, and creative ways to cook it.  I usually have tilapia breaded, so I was excited to try something new.

Preheat oven to 475 degrees.

Pat fish filets dry with paper towel.  Season with a healthy dash of sea salt, a few grinds of black pepper, and set in a baking dish.  Combine all ingredients (including jalapeno, if desired) in a food prep or blender.  Pour marinade over fish, massaging a little.  Garnish fish with reserved garlic and ginger, and allow it to marinate for 20 minutes.  Bake for 8-10 minutes.  Be sure not to overcook—it will become dry and bland.  Err on the 8 minutes side.  Serve with a garnish of chopped cilantro and scallions.  Enjoy.

5 Health-Boosting Herbs & Spices

We received an email yesterday from Dr Steven Joyals publicist, who, besides promoting his new book, What Your Doctor May Not Tell You About Diabetes, also explained how the doctor is a big advocate of the significant health boosting properties of common herbs and spices. We wanted to know more, so had a quick chat to the doc…

TGD: How did you come to be an advocate of adding spices to the diet in order to achieve good health?
SJ: The scientific data in support of spices like curcumin, ginger, rosemary, cumin, and cinnamon is strong.

TGD: How are spices best consumed for maximum impact?
SJ: Fresh or dried, spices have a wealth of health benefits. Scientific research suggests that spices/herbs like marjoram, thyme, and rosemary may help reduce the formation of cancer-causing substances called heterocyclic amines in grilled or broiled foods.

TGD: Have we come full circle, understanding perhaps what our ancestors did, that spices have profound health-boosting properties?
SJ: Before the pharmaceutical companies found disease profitable, ancient traditions like Ayurvedic medicine understood the value of herbs and spices in helping to maintain optimal health.

TGD: How can spices help someone with diabetes?
SJ: Cinnamon and cumin are two spices with interesting anti-diabetic properties. Scientific data suggests that these two spices can help support healthy blood sugar levels and reduce the oxidant damage from diabetes. Efficacious doses are about two teaspoons daily.

TGD: What are your must-have spices for your rack and why?
SJ: Ginger (anti-inflammatory), cumin (support healthy blood sugar levels, anti-oxidant), cinnamon (anti-oxidant, supports healthy blood sugar levels), tumeric (curcumin) {anti-inflammatory, anti-cancer, anti-oxidant), rosemary (anti-oxidant, anti-cancer) are all great spices and herbs for supporting optimal health.

TGD: Turmeric is often a spice touted for its amazing healing properties. What is it about turmeric that has such a big impact on the body?
SJ: Turmerics “secret” is curcumin, and this interesting ingredient has anti-cancer properties, antioxidant properties, and anti-inflammatory properties. In fact, several experimental studies, as well as human clinical studies, show benefit for curcumin in Alzheimers disease, a devastating neurological illness!